No Gym, No Worries by Tom Biggs

Finding enough time to get to a gym is a problem for many people; struggling to fit it in around work, their family and their social life. You can now buy plenty of small bits of kit now so you can train at home, but the best bit of equipment you can use is your own body.

Push ups, squats, lunges, planks, knee tucks…the list goes on in terms of what bodyweight movements you could use for a 15-minute workout.

My favourite bodyweight movement, which is a total body exercise, is the burpee.

From a standing position, there are 5 movements:

1. Squat down and place your hands on the floor holder width apart.

2. Kick Your feet back, so you are in a plank position, palms on the floor, arms straight, legs kicked back.

3. Push up or lower yourself so your chest hits the floor.

4. Return to a squat position, jump your knees back up or step through.

5. Jump in the air with your hands above your head.

This is a very demanding exercise, which is going to work all major muscle parts in your body. Simplicity of it though is that it can be performed in very little space and requires no equipment. Put on some gangster rap, push yourself for 15 minutes and then try to beat the number of reps next time!

Written by PhD Nutrition